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Apr 16, 2005
9,491
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Buckeye Country
Butt tips :)



The Top 10 Butt Tips (of All Time!)


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Our expert fitness editor shares her favorite advice for whipping your butt into the shape you've always wanted.
By Nicole Dorsey-Straff; Photograph by Chris Fanning
What Works Best for My Butt

I love my butt -- and my tummy's not too shabby either. I know it sounds crazy, but hear me out. I'm 42, I had a baby this year, and my lower half is basically cellulite free. No, it's not just good genes: I've been a fitness editor and exercise physiologist for 17 years, and I just wrote my 34th get-a-better-butt story. I've also written 29 features on getting fab abs. I've gotten some great advice, and I took it to heart; now I want to share it with you. Here are my favorite strategies, culled from interviews with top trainers, instructors, and sports-medicine doctors.
My Top 10 Belly Tips >>


1. Keep Your Rear in Plain View

If you're not in love with your butt, you may hide it under long, droopy T-shirts. But Tracey Mallett, star of the Renew You Sleek & Lean DVD, gave me the best piece of advice a few years ago: "If you're targeting a body part, make sure you can see it in the clothes you wear." It's motivating to see those muscles working while you sweat! Focusing on your butt? Wear yoga pants or tight-fitting shorts.
2. Use Weights, Not Just Your Body Weight

I'm all about saving time, so I usually add weights to basic moves like squats or step-ups to maximize my results. "You'll work your glutes harder and burn more calories," says Tom Holland, an exercise physiologist and author of The 12-Week Triathlete. Place a body bar or barbell across your shoulders, or hold dumbbells.
3. Try the 30-Second Rule

Instead of rushing through squats and lunges, I hold for 30 seconds at the lowest point of the move. This not only helps to spice up my routine but also allows me to take an extra-deep contraction through my glutes and core and stabilize my spine before lifting back up.
4. Take It Sloooow

When I see people swinging their weights quickly at the gym, I have to stop myself from walking over and correcting them. I get it -- the faster you lift, the sooner you'll finish -- but rushing through your strength routine not only cheats the clock but also shortchanges you of your results. Slow down by pretending you're underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Your muscles will have time to fully contract, maximizing the move's potential.
5. Stick to Positive Reinforcement

I have a 4-year-old picture of myself wearing the teeniest blue bikini taped to my computer. In the photo, I can see every muscle in my butt, thighs, and calves. One look and I'm instantly revved to hit the gym. The alternative -- staring in a mirror and analyzing everything you hate about your body -- is never going to motivate you to improve, trust me.
6. Do Mini Workouts All Day Long

I try to make the most of mini breaks throughout my day. I keep a set of ankle weights in my desk drawer and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises; on walks, I do lunges as my dog sniffs every tree in sight. All those quickies add up to a better booty.
7. Tone While You Walk

Thanks goes to Therese Iknoian, exercise physiologist and author of Walking Fast, for showing me how to tone my tush while walking. With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, then push off with your toes. "You'll feel your glutes contract with every step," she explains.
3 All-Time Favorite Butt Moves

The Bridge

The first time I saw a bridge, I thought it looked easy, but it ended up kicking my butt. Here's how to do it: Lie faceup on the floor, knees bent, hands at sides, abs engaged, and lift hips 4 to 6 inches. Lift hips 1 inch more while pressing into palms; hold for 3 seconds, then lower back to first lifted position. Do 15 times. Next, do the same move with right leg extended toward ceiling, squeezing through left glute. Do 20 to 30 small pulses; switch legs, repeat.
Modified Warrior 3

I love this super-effective toner from Tamilee Webb, star of the Tight on Time DVD series. A. Stand with hands on hips, knees slightly bent. Hinge forward from the waist, bringing torso parallel to the floor while extending right leg behind you, foot flexed. B. Bring arms out to sides and slowly bend your left knee 4 inches, then straighten (don't lock knee). Do 10 to 12 times; switch sides.
Side Squat

I used to loathe the squat because it's hard and, well, it hurts. But it's one of the best lower-body strengtheners, so I found a move that doesn't strain my knees and is still effective: the weighted lateral squat. To do it, stand with legs shoulder-width apart, with a 12- to 20-pound body bar on your shoulders. Squat down, taking a big step to the right with right foot. Hold for 5 counts, contracting glutes. Return to starting position, dragging your right foot back. Alternate sides for 20 reps.

My problem is I have no butt!
 
Apr 16, 2005
9,491
160
60
Buckeye Country
Looks like I won't have to have that talk with Mr OL. The Wii Fit told him he was overweight.:lol: I am normal according to it but it doesn't know I have small bones.:D
 
Apr 16, 2005
9,491
160
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Buckeye Country
Gotta love that!!! Of course, not that you would rub it in. :wave:


Of course not.:wave: I just ate a piece of whole wheat toast and applesauce. About 2:30 yesterday afternoon the stomach virus hit me again. I wasn't able to eat at all after that. Tummy is not taking the toast well at all. I feel okay other than not being able to eat and feeling sick to my stomach.

Where's Toots?
 

spongebob819

Beach Crab
May 31, 2008
1
0
Hang on, can I just tell you - there's only one way that I've EVER been able to lose weight quickly and healthily without freakin' starving myself or taking pills...

Forget LOW FAT, LOW CAL, LOW CARB - none of this crap works because you're basically starving yourself - then besides making your life miserable, you don't even lose weight!! Your body is too smart and it just re-calibrates your metabolism to match your new caloric intake...

The only thing that has worked for me is "Calorie Shifting" - It works amazingly and just makes so much sense. My friends are getting annoyed with me saying I never shut up about it... that I sound like Tom Cruise, lol - but it's literally changing my life!! I eat a ton and still lose weight, so obviously I'm gonna be proud of it and tell people, yaknow?

Anyway, you can check out the whole theory at http://www.consumerfilter.org/products/weight_loss

btw, Worst NAME EVER - "fat loss 4 idiots" - it's like: "hey thanks!!" wtf?? ...marketed by guys obviously ;)
post here and let me know if you love it - we can track progress together... good luck - you can do it!!!
:clap:
 

NoHall

hmmmm......can't remember
May 28, 2007
9,032
996
Northern Hall County, GA
I'm about to go to spinning for the third time this week. I've also been to step aerobics and lap swimming.

I don't like to exercise. Bleh.
 
Apr 16, 2005
9,491
160
60
Buckeye Country
Hang on, can I just tell you - there's only one way that I've EVER been able to lose weight quickly and healthily without freakin' starving myself or taking pills...

Forget LOW FAT, LOW CAL, LOW CARB - none of this crap works because you're basically starving yourself - then besides making your life miserable, you don't even lose weight!! Your body is too smart and it just re-calibrates your metabolism to match your new caloric intake...

The only thing that has worked for me is "Calorie Shifting" - It works amazingly and just makes so much sense. My friends are getting annoyed with me saying I never shut up about it... that I sound like Tom Cruise, lol - but it's literally changing my life!! I eat a ton and still lose weight, so obviously I'm gonna be proud of it and tell people, yaknow?

Anyway, you can check out the whole theory at http://www.consumerfilter.org/products/weight_loss

btw, Worst NAME EVER - "fat loss 4 idiots" - it's like: "hey thanks!!" wtf?? ...marketed by guys obviously ;)
post here and let me know if you love it - we can track progress together... good luck - you can do it!!!
:clap:

I'll have to check out the link when I get a chance. How much have you lost?

I'm about to go to spinning for the third time this week. I've also been to step aerobics and lap swimming.

I don't like to exercise. Bleh.

Wow, NH, you are on a roll gull!!!!:clap:

Believe it or not, I'm still not better yet. I've been able to eat but when I do it makes me feel bad. I've been able to eat bananas, apples, and pears but that's bout as healthy as it gets. My stomach can only take comfort foods. I have no energy to exercise and it's just been a sucky week. I feel like I've lost a whole week in my progress. :angry: In the past, this is the type of thing that would throw me off track completely. I won't let it happen this time.
 

peapod1980

percy
Oct 3, 2005
4,591
86
59
Up the hill from the Gateway Arch
South Beach Living food coupons

I have three coupons from the Sunday paper for South Beach Living products. They are each for $1 off different products. I will gladly mail these to whomever wants them. Just PM me.
OL, is this where you've been hiding? Whew, no wonder I could never find you. I avoid this thread like the plague lately; makes me feel to guilty for leaving behind all my good eating and exercising habits these past few months.
Carry on, healthy people. :wave:
 
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